Archives for May 2021

May 10, 2021 - No Comments!

5/10/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

20 Power Snatches (R+95/65, Rx 75/55)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!

Time Ranges: 8-12

15min Time Cap

Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.

No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.

Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.

Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.

Fast workout! (Even though it may not feel like it.

Reminder: Quality Movement is a non-negotiable!

This is a fast workout and should be scaled to achieve that effect – lung burner!

B: Metcon (No Measure)

4 Rounds
1:00 Weighted Plank

30sec Weighted Hollow Hold

May 9, 2021 - No Comments!

5/9/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 5.9.2021

HAPPY MOTHER’S DAY !!!

Back: 35min Cap

6 x 10 Bent Over Row (normal grip)

6 x 10 Bent Over Row (wide grip)

6 x 10 Yates Supinated Rows (wide grip)

6 x 10 DB Bent Over Reverse Fly (Moderate-Heavy)

Immediately After….

50 Empty BB Good Mornings

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

May 8, 2021 - No Comments!

05.08.21

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

3 Rounds :

100 Double-unders

70 Air Squats

30 Alt DB Snatches (R+50/35, Rx40/25)

20 Push-Ups

10 Pull-Ups

Cash-Out:

1000 m Run

*R+ Wear a weighted vest (20/14) throughout.

*CAP: 30 Min

May 7, 2021 - No Comments!

5/7/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds
1000m Row or Ski

250m Farmers Carry (R+50/35, Rx 40/25)

50m Walking Lunge

This long and sweaty piece will take between 28-38 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment

Choose a load that allows you to complete the 250 meters with 1 break when fresh

WALKING LUNGE

These lunges are just completed with bodyweight, no external loads

The back knee should make contact with the ground

Stand to full extension with the lower body between steps

ROW

All athletes will row o ski 1,000 meters for this workout

If you’re short on rowers, stagger heats by 5 minutes

MODIFICATIONS

FARMERS CARRY

Single Arm Farmers Carry (Dumbbell or Kettlebell)

1 Minute Side Plank (Each Side)

WALKING LUNGE

50 Step Back Lunges

B: Metcon (No Measure)

Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Upper Back

Forearms

Glutes

May 6, 2021 - No Comments!

5/6/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Hang Power Cleans (R+95/65, Rx 75/55)

20 Front Squats

20 Push Press

250 Run

We’re going light and long in this 20-minute workout

Use one barbell weight for all movements

This weight should be based on whatever movement is the most challenging for athletes

Within the workout, we’re looking to complete each barbell movement within 3 sets

We expect athletes to complete around 3+ to 5 rounds over the 20 minutes

B: Metcon (No Measure)

3 Rounds
10 Strict Toes To Bar

:20 Seconds Hanging L-Sit

30 AbMat Sit-ups

Rest As Needed Between Sets

May 6, 2021 - No Comments!

5/6/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.6.2021

Back Squats:

10-8-6-4-2 (Heavy 2)

5 x 5 at 75-80% of Heavy 2

5 Sets

20 x Box Step Ups (24/20)

20 x Cyclist Squats (53/35)

Remaining time: CORE

May 5, 2021 - No Comments!

5/5/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

5 Rounds
12 Box Jump Overs (R+30/24,Rx24/20″)

9 Power Snatches (R+115/75, Rx 95/65)

6 Bar Muscle-ups

This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

We expect this workout to take around 15-25 minutes to complete

POWER SNATCHES

This should be a moderate weight that can be completed in small sets or singles

BAR MUSCLE-UPS

Let choose a rep number or variation that can be complete in around 1 minute

Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

BOX JUMP OVERS

Aim for a slightly higher box that you’re accustomed to

There is no need to stand to full extension on top of the box

We recommend stepping down or jumping down instead of the riskier rebounding option

MODIFICATIONS

POWER SNATCHES

18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

BOX JUMP OVERS

12 Bar-Facing Burpees

B: Metcon (No Measure)

Upper Body Pulling Stamina
5 Rounds Not For Time:

250m row or Ski

10 Strict Pull-Ups (no shame, use a band if needed)

May 4, 2021 - No Comments!

5/4/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds Not For Time
5 Strict Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups

work on techniques in each movement with a 10min time cap

B: Metcon (Time)

50 AbMat Sit-ups

250 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

This simple, but effective workout includes just two movements: AbMat sit-ups and running

The low complexity means that we can focus on intensity over skill

As the core fatigue from the AbMat sit-ups would begin to accumulate, the distance on the run increases

This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up

We expect this workout to take around 20-30 minutes to complete

c: Metcon (No Measure)

Time remaining - Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Glutes

Hip Flexors

May 4, 2021 - No Comments!

5/4/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 5.4.2021

CHEST: DB/Med Ball

4 Sets

8 x DB Floor Press (Heavy)

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

SHOULDERS: USE BOX OR BENCH

4 x (6–8reps) Seated Military Press (Front rack position)

4 x (6-8reps) Seated Military Press (Behind the neck)

4 x 10 Seated DB Arnold Press

4 x 15 Seated "Small" plates (5# or 2.5#) "Y"

May 3, 2021 - No Comments!

5/3/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
30 Air Squats

20/15 Cal Row or Ski or 14/11 cal bike

7 Power Clean and Jerks (R+115/75, Rx 95/65)

After completing the 3 movements, athletes will rest with whatever time remains

New rounds begin on the [0-4-8-12-16] These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest

The score is the slowest of the 5 rounds

POWER CLEAN AND JERKS

Choose a light to moderate weight that can be cycled in 1-2 sets per round

This shouldn’t be a weight that requires single reps

B: Metcon (No Measure)

Midline
4 Rounds:

:20 Seconds wall ball GHD Sit-ups w/ feet anchored

:10 Seconds Rest

:20 Seconds wall ball GHD Face Up Hold parallel

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds Supermans

:10 Seconds Rest

:20 Seconds Superman Holds

:10 Seconds Rest

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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